*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should feel like you always have more in the tank and you’re never pushing yourself into a high effort. Drive a car hard all the time you drive, it’s going to fall apart, train hard all the time, you’re going to fall apart and not grow. CrossFit is a Sport, every sport has an off-season, don’t be afraid to take one.

WOD:

1) Dumbbell Romanian Deadlifts: 30 Reps Every 3:00 x 4 sets

Pick a load and stay fixed across all 4 sets.

2) Russian Kettlebell Swings: 30 Reps Every 2:00 x 5 sets

Pick a weight and stay fixed across all sets.

3) Glute Ham Raise: 5-8 Reps Every 2:00 x 4 sets

Use assistance/load as deemed fit.

4) Single Leg Good Morning: 10/side Every 2:00 x 4 sets

Perform all reps on 1 leg before switching to the other. Have a goal of trying to keep the non-working leg off the floor for the entirety of the 10 reps before switching to the other side.

5) Single Leg Swiss Ball Hamstring Curl: 6/side Every 2:00 x 4 sets

Focus on position and coordination, take your time with the movement.

6) L-Sit Leg Lift Overs: 30 Reps Every 2:00 x 4 sets

Perform with your back up the wall or as close to flush with the wall as possible. You pick the object, higher the object the harder this is.

7) Run – 4-6 sets of:

400m Easy

800m Moderate

200m Easy

100m Hard

200m Easy

500m Moderate

2 minutes Walk

Pick the number of sets based on your available time and what’s appropriate for your running capacity to start the year.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE